Steinbach Crew still meeting at 06:15. Warmup (Strides, Drills) 200 Metres at 5KM Race Pace or Better RPE9 200 Metres Easy Jog RPE3 Repeat 4 Times Then 800 Metres at 5KM Race Pace RPE8 400 Metres Easy Jog RPE3 Repeat all steps above 2 to 3 times Warm-down […]
Category: Workout of the Week
Workout of the Week – September 6 – September 12, 2021
Steinbach Crew still meeting at 06:15. Fast and Furious today. Warmup (Strides, Drills) 1000 Metres at 10KM Progressing to 5KM Race Pace or Better RPE7-8 400 Metres Easy Jog RPE3 Repeat 3-5 Times Then 4000 Metres at 5KM Race Pace or Better RPE8-9 400 Metres Easy Jog RPE3 Repeat 2-4 Times Warm-down […]
Workout of the Week – August 30 – September 5, 2021
Two workouts are posted this week. First one is for out normal WOTW, the second is for those tapering for this coming weekend! WOTW Warmup (Strides, Drills) 800 Metres at 5KM Race Pace or Better RPE8 400 Metres Easy Jog (RPE3) Repeat 5-8 Times Warm-down Taper Workout Warmup (Strides, Drills) 400 Metres at Mile Pace […]
Workout of the Week – August 23 – August 29, 2021
This marathon running focused workout is a repeat of 4 weeks ago. Compare to see if you’ve improved. Wil call it “Building on the foundation”. Warmup (Strides, Drills) 2000 Metres at 10KM Race Pace or Better RPE7-8 400 Metres Easy Jog (RPE3) Repeat 3 – 5 Times Warm-down […]
Workout of the Week – August 16 – August 22, 2021
Workout nickname is “Keeping your head above water”. This workout is a continuation of our marathon focused period. Run 800 metres at 10KM Race pace-ish, then 800 metres at marathon pace. Repeat that cycle 2-3 times before getting a recovery. Warmup (Strides, Drills) 800 Metres at 10KM Race Pace RPE7 800 Metres at Marathon Pace […]
Workout of the Week – August 8 – August 15, 2021
Workout nickname is “Death by Papercuts”. This is a tempo run dressed up for track running. We start with straights/curves, have a normal tempo section, and then finish with straights/curves again. GPS is unreliable for this style, so run by Rate of Perceived Exertion (RPE). Imagine you’re surging in a race and then settling back […]
Workout of the Week – August 2 – August 8, 2021
Workouts now shift to longer distance race focused. Will continue this until the fall races. We will repeat this workout in a few weeks for comparison. Warmup (Strides, Drills) 2000 Metres @ 10KM Race Pace 400 Metres @ Easy Jog Recovery Repeat 3 – 5 Times Warm-down […]
Workout of the Week – July 26 – August 1, 2021
Week #6 and the finale of our 1500M/Mile Challenge. Can you beat your PB? Warmup below is a suggestion but do whatever it takes to feel ready. Steinbach crew start times for various groups are on the Strava Page. Warmup (Strides, Drills) 200 Metres @ Mile Race Pace Or Better (200 Metres Rest Between) Repeat […]
Workout of the Week – July 19 – July 25, 2021
Week #5 of our 1500M/Mile Challenge. Intervals should be near your hopeful mile pace. If unable to hit the targets, better to increase rest or conclude the workout. Next week is our finale! Warmup (Strides, Drills) 200 Metres @ 5KM Race Pace Or Better (200 Metres Rest Between) Repeat 4 Times 400 Metres Rest After […]
Workout of the Week – July 12 – July 18, 2021
Week #4 of our 1500M/Mile Challenge. Intervals should be near your hopeful mile pace. If unable to hit the targets, better to increase rest or conclude the workout. Warmup (Strides, Drills) 200 Metres @ 5KM Race Pace Or Better (200 Metres Rest Between) Repeat 4 Times 400 Metres Easy Jog or Complete Rest for 2-3 […]